5 rounds, each for time, of:
400-meter run
Rest 2 minutes
Post your fastest and slowest times to comments.
Stimulus and Strategy:
In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.
Scaling:
Reduce the distance of each run.
In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.
Intermediate option: Same as Rx’d.
Beginner option / 5 rounds, each for time, of:
200-meter run
Rest 2 minutes
Coaching cues:
With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.